Category: Indoor Cycling Weekly Routine

There’s a lot of reasons for an indoor cycling routine themed around five person bands: it could be played in Cinco de Mayo, the 5th of any month, or it’s just a fun way to play a bunch of boy bands, girl bands, and 80s rock bands. This indoor cycling routine has some of my favorite musical groups, including: Backstreet Boys, Spice Girls, One Direction, AC/DC, Twisted Sister, and more.

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute Workout)

Do the following exercises, three times through. In between each series, add a heavy sprint song (details below).

The Series:

• Song 1: Climb. Start at a moderate intensity and add resistance throughout to end at hard. Option to have an intensity surge at the chorus.
• Song 2: Jumps. Coach jumps as you like, in and out of the saddle.
• Song 3: Breathless at chorus. Start at a high moderate intensity. At the chorus, go faster / add RPM to find breathless.

In between each series do a song with three 30 second breathless / 30 second recovery intervals at a heavy resistance. (The songs are moderately paced, so the heavy resistance will help riders achieve breathless).

The High Five Indoor Cycling Routine and Playlist

Series Song / Workout	Song
Warm up	“Everybody (Backstreet’s Back),” Backstreet Boys
Song 1: Climb	“You Make Me Feel…,” Cobra Starship, Sabi
Song 2: Jumps	“What Makes You Beautiful,” One Direction
Song 3: Breathless at chorus	“Damaged,” Danity Kane
Bonus: Heavy Breathless 30/30	“Draw The Line,” Aerosmith
Song 1: Climb	“Chasing The Sun,” The Wanted
Song 2: Jumps	“Wannabe,” Spice Girls
Song 3: Breathless at chorus	“I’m In Love With a Monster,” Fifth Harmony
Bonus: Heavy Breathless 30/30	“We’re Not Gonna Take It,” Twisted Sister
Song 1: Climb	“You Got It (The Right Stuff),” New Kids On The Block
Song 2: Jumps	“Bye Bye Bye,” *NSYNC
Song 3: Breathless at chorus	“You Shook Me All Night Long,” AC/DC
Cool Down	“ABC,” The Jackson 5

Want to hear the songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

This Saturday (May 4) is Star Wars Day (a.k.a. May the Fourth be with you). I pulled together all sorts of songs from movies (like Mulan and High School Musical from Disney, Top Gun, and Footloose), television shows (like Friends), and pop culture to create this INCREDIBLE indoor cycling routine. I’m serious…these songs are so good.

Since the Star Wars soundtracks don’t have any lyrics, I went ahead and opted to start class with a few seconds of that infamous intro composition. I’ll play it while I introduce the theme for about 30 seconds and then switch to the actual warm up song.

Bonus! Ask your participants to guess what movie or TV show each song came from.

• P.S. You may also want to check out the It’s Gonna Be May indoor cycling routine.
• P.P.S. I finally wrapped up my curation of 80s workout songs, with indoor cycling routines for the most popular genres. (Hint: 80s Hard Rock is my favorite.) And, ICYMI you might also like my curation of 90s workout songs, too!

Enjoy!

Reminder: I like to teach my cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (40-minute Workout)

Do the following exercises, three times through.

• Song 1: 45/45/45/45 Intervals. Do a 45-second interval for each intensity level: easy, moderate, hard, and very hard/breathless.
• Song 2: 30 seated / 30 standing climb. Start at a moderate intensity for 30 seconds in the saddle. Then, take the next 30 seconds standing. Then, have a seat and do it again. Each time that you sit back down, add more resistance. Aiming to get to a hard intensity by the end of the song.
• Song 3: Chorus sprint. Find a high moderate intensity and pedal with the pace of the song. At the chorus, find a very hard/breathless intensity by going faster. Shoot for adding 10-15 RPM to your pace. When the chorus ends, find moderate again to recover.

The Movies and TV Indoor Cycling Workout Routine and Playlist

Series Song / Workout	Song & TV/Movie
Intro / Walk On Song	“Star Wars (Main Theme),” John Williams, London Symphony Orchestra [Star Wars]
Warm up	“I’ll Make a Man Out of You,” Donny Osmond, Disney [Mulan]
Song 1: 45/45/45/45	“I’ll Be There for You,” The Rembrandts [Friends]
Song 2: 30/30 climb	“Hey Mickey,” Toni Basil [Bring It On]
Song 3: Chorus sprint	“Kids in America,” Kim Wilde [Clueless]
Song 1: 45/45/45/45	“Greased Lightnin’,” John Travolta, Jeff Conaway [Grease]
Song 2: 30/30 climb	“Space Jam,” Quad City DJ’s [Space Jam]
Song 3: Chorus sprint	“Footloose,” Kenny Loggins [Footloose]
Song 1: 45/45/45/45	“Jungle Boogie,” Kool & The Gang [Pulp Fiction]
Song 2: 30/30 climb	“We’re All In This Together,” High School Musical Cast, Disney [High School Musical]
Song 3: Chorus sprint	“Danger Zone,” Kenny Loggins [Top Gun]
Cool Down	“Don’t You (Forget About Me),” Simple Minds [The Breakfast Club]

Want to hear the songs? I’ve added all these songs to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

If you’re looking for the best Hip-hop and R&B 80s workout songs, you came to the right place. I’ve gathered my favorite 80s hip-hop and R&B songs and turned them into a fabulous indoor cycling routine for your next class. We’ve got Salt-N-Pepa; Kool & The Gang; Earth, Wind & Fire; Tone-Loc; Diana Ross; and many more!

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Ride)

Do the following exercises, three times through.

• Song 1: Climb Part 1. Match your pedal stroke to the beat and find a baseline resistance. Start at an easy intensity and continue to add resistance until you reach a high moderate intensity by the end of the song.
• Song 2: Climb Part 2. Maintain the resistance from the song prior, starting at a high moderate intensity. You’re going to continue to add resistance throughout the song to find hard intensity. Option to come in and out of the saddle if that helps you maintain the resistance and desired intensity.
• Song 3: Climb Part 3. Maintain the resistance from the song prior, starting at hard intensity. Continue to add resistance as throughout the song until you can no longer add resistance without breaking your pedal stroke and/or keeping the pace.
• Song 4: Reverse Tabata. Remove some resistance but not all. You want to have a pretty heavy resistance on your wheel. Reverse Tabata is 20 seconds of recovery (standing), 10 seconds of breathless work. At the start of the breathless work, you are standing and begin to move your pedal as fast as you can. I like to count down “3,2,1” and at 1, we all sit for the remaining 7 seconds. The idea is that by standing you are able to get to that sprint pace much faster since your bodyweight is over your pedals. Ultimately, the goal is to be doing breathless work for 10 seconds at a very heavy pace.

The 80s Hip-hop and R&B Indoor Cycling Workout Routine and Playlist

Series Song / Workout	Song
Warm up	“Celebration,” Kool & The Gang
Song 1: Climb Part 1	“Let’s Groove,” Earth, Wind & Fire
Song 2: Climb Part 2	“Push It,” Salt-N-Pepa
Song 3: Climb Part 3	“Rock Steady,” The Whispers
Song 4: Reverse Tabata	“Wipeout,” Fat Boys, The Beach Boys
Song 1: Climb Part 1	“Wild Thing,” Tone-Loc
Song 2: Climb Part 2	“Funky Cold Medina,” Tone-Loc
Song 3: Climb Part 3	“I’m Coming Out,” Diana Ross
Song 4: Reverse Tabata	“Bust A Move,” Young MC
Song 1: Climb Part 1	“It’s Tricky,” Run-D.M.C.
Song 2: Climb Part 2	“Let’s Hear It for the Boy,” Deniece Williams
Song 3: Climb Part 3	“Get Down On It,” Kool & The Gang
Song 4: Reverse Tabata	“Fight For Your Right,” Beastie Boys (only 7 intervals)
Cool Down	“Walk This Way,” Run-D.M.C., Aerosmith

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here or listen on YouTube here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

It’s that time of year when everyone recirculates the popular meme, “It’s Gonna Be May.” I took that meme as inspiration for my indoor cycling workout routine this week and made a playlist full of songs with the word “may” or start with “may-“.

Enjoy!

Reminder: I like to teach my cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute workout)

Do the following exercises, four times through.

• Song 1: Climb. Find your baseline pace with the beat of the music at an easy/moderate intensity. Continue to add resistance throughout the song until you’re at the very top of a moderate intensity at that same pace.
• Song 2: Breathless @ chorus. Keep the resistance from the song prior. And find the new pace. You’ll likely be in a similar intensity level – somewhere between moderate and a low hard. At the chorus, go as fast as you can, looking for a breathless intensity. At the end of the chorus, return to that moderate/hard intensity.
• Song 3: 30 seconds seated / 30 seconds standing. Match your pace to the beat of the music. Find a moderate intensity by adding resistance. After 30 seconds, stand out of the saddle. Intensity and pace stay the same.

The Playlist

Series Song / Workout	Song
Warm up	“It’s Gonna Be Me,” *NSYNC
Song 1: Climb	“Main Attraction,” Jeremy Renner
Song 2: Breathless @ chorus	“You May Be Right,” Billy Joel
Song 3: 30 seated / 30 standing	“Mayhem,” Imelda May
Song 1: Climb	“Legends Are Made,” Sam Tinnesz
Song 2: Breathless @ chorus	“Maybe You’re The Problem,” Ava Max
Song 3: 30 seated / 30 standing	“You Make My Dreams (Come True),” Daryl Hall & John Oates
Song 1: Climb	“May I Have This Dance,” Francis and the Lights
Song 2: Breathless @ chorus	“Main Event,” RuPaul
Song 3: 30 seated / 30 standing	“Make Me Like You,” Gwen Stefani
Song 1: Climb	“MAYDAY,” coldrain, Ryo
Song 2: Breathless @ chorus	“Call Me Maybe,” Carly Rae Jepsen
Song 3: 30 seated / 30 standing	“Hey Look Ma, I Made It,” Panic! At The Disco
Cool Down	“May We All,” Florida Georgia Line

Want to hear the songs? I’ve added all these songs to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

Earth Day is April 20, and here’s a great indoor cycling workout routine and playlist dedicated to Mother Nature. Plus, I’ve include motivational cues you can use in your classes to further honor the holiday and our planet.

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (48-minute Ride)

Do the following exercises, three times through.

• Song 1: Climb Part 1. Start seated and match your pace to the beat of the music. Then, add resistance until you find your baseline resistance. From there, continue to add resistance throughout the song until you’re at the top edge of moderate intensity.
• Song 2: Climb Part 2. In this second song, you will maintain resistance from the first song and add to it. First, match your pace to the beat of the music. Then, find a hard intensity by adding more resistance. You’re going to continue to play in that “hard intensity” effort level, adding more and more resistance without getting very hard or breathless. Feel free to sit or stand as you like.
• Song 3: Climb Part 3. Maintain resistance from the prior song and add to it. In this song, you’ll find very hard intensity and continue to add throughout the song until you can no longer add resistance without keeping a smooth pedal stroke.
• Song 4: Tabata Sprints. Take off all the resistance and then re-add to find your baseline resistance. The intervals are 20 seconds of breathless / “as hard as you can” work and 10 second recovery, done 8 times through.

The Earth Day Indoor Cycling Workout Routine and Playlist

Series Song / Workout	Song
Warm up	“Sunroof,” Nicky Youre, dazy
Song 1: Climb Part 1	“Feels Like Home,” Sigala, Fuse ODG, Sean Paul, Kent Jones
Song 2: Climb Part 2	“Talk Dirty,” Jason Derulo, 2 Chainz
Song 3: Climb Part 3	“Save a Horse (Ride a Cowboy),” Big & Rich
Song 4: Tabata	“Walking on Sunshine,” Katrina & The Waves
Song 1: Climb Part 1	“Sunshine,” OneRepublic
Song 2: Climb Part 2	“Carry You Home,” Tiesto, Stargate, Aloe Blacc
Song 3: Climb Part 3	“Back Home,” Andy Grammer
Song 4: Tabata	“We Didn’t Start the Fire,” Billy Joel (start the Tabata at 00:30)
Song 1: Climb Part 1	“Dirty Dancer,” Enrique Iglesias, USHER
Song 2: Climb Part 2	“Homegrown,” Zac Brown Band
Song 3: Climb Part 3	“The Fighter,” Keith Urban, Carrie Underwood
Song 4: Tabata	“Who Says You Can’t Go Home,” Bon Joni, Jennifer Nettles (final recovery in cool down)
Cool Down	“Can’t Fight The Moonlight,” LeAnn Rimes

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Cueing Corner

Earth Day is an important holiday, and one that we don’t want to make light of with a breezy indoor cycling routine. I added in the following cues and themes to gently add some depth and seriousness to the ride.

• Keep it simple and neutral in the beginning. Don’t make jokes but also don’t get into a serious monologue about climate change. You can say something like, “Earth Day is this week, so today we’re going to do a dedication ride. This ride is dedicated to the one that grounds me when my head is in the clouds. The one that lights even the darkest shadows. The ultimate mother… Mother Nature!”
• As you get into the second series, you can start to get a bit thoughtful with your language. (You can see I also chose a bit more emotive / emotional songs to match my tone.) When we get to “Carry You Home,” I monologue a bit, “Mother Nature is counting on us to do our small part. What does that mean to you? How can you give back or get involved in your community?”
• Then, help your riders narrow in on an actionable takeaway. Be succinct. For example, make 1-2 suggestions for local organizations they can get involved in. For me, we have a local park right nearby that meets each month to clean up the park. Another idea is to suggest riders commit to getting outside before your next class. Maybe they can even take a ride on their outdoor bike(s)!
• As you approach the end of class, you want to bring your cues back to a more superficial and neutral level. Bring back some lighthearted energy and quips. Maybe say something like, “Mother Nature kicked our butts today.”

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

You can’t have a list of best 80s workout songs without including heavy metal. This indoor cycling workout routine and playlist has all of the great heavy metal 80s bands: Poison, Motley Crue, Ratt, KISS, Iron Maiden, Scorpions, Metallica, and more.

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Ride)

Do the following exercises, three times through.

• Song 1: Chorus Surge, RPM. Find the baseline pace (RPMs) at a moderate intensity. At the chorus, add +10 RPM to find hard intensity.
• Song 2: Chorus Surge, Resistance. Find the baseline pace at a moderate intensity. At the chorus, maintain the pace and increase resistance to find hard intensity.
• Song 3: Jumps. Coming in and out of the saddle to your liking.
• Song 4: Tabata. It’s 20 seconds of breathless intensity work, with a 10 second recovery, done 8 times through. Recover for the remainder of the song.

The 80s Heavy Metal Indoor Cycling Workout Routine and Playlist

Series Song / Workout	Song
Warm up	“Cult of Personality,” Living Colour
Song 1: Chorus Surge, RPM (Baseline = 65-75 RPM)	“Nothin’ But A Good Time,” Poison
Song 2: Chorus Surge, Resistance	“Home Sweet Home,” Motley Crue
Song 3: Jumps	“Round and Round,” Ratt
Song 4: Tabata	“Kickstart My Heart,” Motley Crue
Song 1: Chorus Surge, RPM (Baseline = 65-75 RPM)	“Lick It Up,” KISS
Song 2: Chorus Surge, Resistance	“The Trooper,” Iron Maiden
Song 3: Jumps	“Rock You Like A Hurricane,” Scorpions
Song 4: Tabata	“Master of Puppets,” Metallica (skip 03:30 – 06:00 due to tempo changes)
Song 1: Chorus Surge, RPM (Baseline = 75-85 RPM)	“We’re Not Gonna Take It,” Twisted Sister
Song 2: Chorus Surge, Resistance	“Trashed,” Black Sabbath
Song 3: Jumps	“Rainbow in the Dark,” Dio
Song 4: Tabata	“Dr. Feelgood,” Motley Crue
Cool Down	“Pour Some Sugar On Me,” Def Leppard

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here or on YouTube here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

If you’re gathering a list of the best 80s workout songs, these Hard Rock songs are sure to be at the top. I compiled all my favorites–from Van Halen and Scorpions to ZZ Top and Def Leppard–to create the ultimate playlist for the ultimate indoor cycling routine. You may be surprised to find yourself wearing leg warmers and extra hairspray by the end!

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Ride)

Do the following exercises, done four times through.

• Song 1: 30 seconds each standing/seated. Maintain a moderate or easy intensity throughout the song. Alternate between 30 seconds seated and 30 seconds standing. (For later series, you may use some of this song to recover from earlier intervals.)
• Song 2: Chorus surge – RPM. Find a moderate intensity at your baseline RPM. At the chorus, increase intensity by going +10 RPM faster.
• Song 3: Heavy distance test. Before the series, you’ll do 2 minutes of your hardest work and track the distance you travel on your monitor. Encourage riders to have some resistance on their bike. The songs have a more moderate BPM/RPM, and the heavy resistance will help make the ride more challenging. Remember the distance, because you’ll use it again.
  • Series 1: Same time (2 minutes) and aim to reach the same distance. (If you hit the distance early, you can finish early and recover for the remaining time.)
  • Series 2: Same time (2 minutes) and aim to reach the same distance. (If you hit the distance early, you can finish early and recover for the remaining time.)
  • Series 3: Half the time (1 minute) and aim to reach half the distance. It’s challenging!
  • Series 4: Double the time (4 minutes) and aim to reach double the distance. This one is also very challenging!

The 80s Hard Rock Indoor Cycling Workout Routine and Playlist

Series Song / Workout	Song
Warm up	“You Shook Me All Night Long,” AC/DC
Heavy distance test – 2 minutes (baseline)	“Lick It Up,” KISS
Song 1: 30 seconds each standing/seated	“Bad Medicine,” Bon Jovi
Song 2: Chorus surge – RPM (60-70 RPM is baseline)	“I Love Rock ‘N Roll,” Joan Jett & the Blackhearts
Song 3: Heavy distance test – 2 minutes	“Rock You Like a Hurricane,” Scorpions
Song 1: 30 seconds each standing/seated	“Gimme All Your Lovin’,” ZZ Top
Song 2: Chorus surge – RPM (65-75 RPM is baseline)	“Welcome To The Jungle,” Guns N’ Roses
Song 3: Heavy distance test – 2 minutes	“Panama,” Van Halen
Song 1: 30 seconds each standing/seated	“Hit Me With Your Best Shot,” Pat Benatar
Song 2: Chorus surge – RPM (65-75 RPM is baseline)	“No One Like You,” Scorpions
Song 3: Heavy distance test – 1 minute	“Sharp Dressed Man,” ZZ Top
Song 1: 30 seconds each standing /seated	“Round and Round,” Ratt
Song 2: Chorus surge – RPM (65-75 RPM is baseline)	“Sweet Child O’ Mine,” Guns N’ Roses
Song 3: Heavy distance test – 4 minutes	“The Final Countdown,” Europe
Cool Down	“Pour Some Sugar On Me,” Def Leppard

Want to hear the songs? I’ve added all these songs and more to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

You can’t build a playlist of 80s workout songs without including the once up-and-coming New Wave genre. These songs are fast and short–great for HIIT, sprints, and anaerobic intervals. I’ve got a lot of great 80s New Wave artists and groups in this playlist: Kim Wilde, Blondie, DEVO, The Police, The Go-Go’s, Naked Eyes, and more.

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (50-minute Workout)

Here’s the series. Do it four times through.

• Song 1: Chorus surge – RPM. Start out at a 65-75 RPM pace, moderate intensity. At the chorus, increase your pace +10 RPM to find hard or very hard intensity.
• Song 2: Climb. Throughout the song, increase your intensity from moderate to very hard by adding resistance. Option to stand out of the saddle, as desired.
• Song 3: 30/30/60 Interval drill. Do 30 seconds moderate, 30 seconds hard intensity, and then 1 minute very hard / as close to breathless as you can go. For the last series, do this twice.

The 80s New Wave Indoor Cycling Workout Routine and Playlist

Series Song / Workout	Song
Warm up	“Kids in America,” Kim Wilde
Song 1: Chorus surge – RPM	“Call Me,” Blondie
Song 2: Climb	“Sweet Dreams (Are Made of This),” Eurythmics, Annie Lennox, Dave Stewart
Song 3: 30/30/60	“Whip It,” DEVO
Song 1: Chorus surge – RPM	“Don’t Stand So Close To Me,” The Police
Song 2: Climb	“Take on Me,” a-ha
Song 3: 30/30/60	“Our Lips Are Sealed,” The Go-Go’s
Song 1: Chorus surge – RPM	“You Spin Me Round (Like a Record),” Dead Or Alive
Song 2: Climb	“Always Something There to Remind Me,” Naked Eyes
Song 3: 30/30/60	“We Got The Beat,” The Go-Go’s
Song 1: Chorus surge – RPM	“Hungry Like the Wolf,” Duran Duran
Song 2: Climb	“Don’t You Want Me,” The Human League
Song 3: 30/30/60 (x2)	“Every Little Thing She Does Is Magic,” The Police
Cool Down	“Relax,” Frankie Goes To Hollywood

You can find all these songs on my Spotify playlist or on YouTube here:

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

When you combine my love for 80s workout songs and classic rock workout songs, you just know this routine is going to be unforgettable. This indoor cycling routine has some of my favorite 80s classic rock singers and bands, including Robert Palmer, Don Henley, Joan Jett & the Blackhearts, Journey, and Bon Jovi.

Enjoy!

Reminder: I like to teach my cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (55-minute ride)

Here’s the series. Do it four times through.

• Song 1: Climb. Climb from moderate to hard intensity, adding resistance and/or increasing RPM to increase intensity. (Note: for later series, you will need to use some of this song to recover from the previous song’s challenging interval.)
• Song 2: Chorus surge – RPM. Find 70-80 RPMs during the verses. Find a resistance that will give you a moderate intensity. At the chorus, increase your RPMs by 10+ to find hard.
• Song 3: Distance test.
  • First series: go as fast as you can for 2 minutes and track your distance on the monitor.
  • Second series: double the time, double the distance. Go as fast as you can for four minutes, aiming to double the distance you went in the last series.
  • Third series: meet your original distance within the same time frame (2 minutes).
  • Fourth series: double the time, double the distance. Go as fast as you can for four minutes, aiming to double the distance you went in the last series.

The 80s Classic Rock Songs Indoor Cycling Workout Routine and Playlist

Series Song / Workout	Song
Warm up	“Crazy Little Thing Called Love,” Queen
Song 1: Climb	“All She Wants To Do Is Dance,” Don Henley
Song 2: Chorus surge – RPM	“Jessie’s Girl,” Rick Springfield
Song 3: Distance test, 2 minutes	“Bad Reputation,” Joan Jett & the Blackhearts
Song 1: Climb	“Addicted To Love,” Robert Palmer
Song 2: Chorus surge – RPM	“Crazy Train,” Ozzy Osbourne
Song 3: Distance test, 4 minutes	“Hot for Teacher,” Van Halen
Song 1: Climb	“Hurts So Good,” John Mellencamp
Song 2: Chorus surge – RPM	“Livin’ On A Prayer,” Bon Jovi
Song 3: Distance test, 2 minutes	“Another One Bites The Dust,” Queen
Song 1: Climb	“You Give Love A Bad Name,” Bon Jovi
Song 2: Chorus surge – RPM	“Got My Mind Set on You,” George Harrison
Song 3: Distance test, 4 minutes	“Dr. Feelgood,” Motley Crue
Cool Down	“Don’t Stop Believin’,” Journey

Want to hear the songs? I’ve added all these songs to my Spotify playlist here or on YouTube here:

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

Welcome to Indoor Cycling Weekly Routine, a free, weekly newsletter by groupxfitnesstips.com. Every Tuesday, you’ll get a class-tested, instructor-approved indoor cycling routine delivered to your inbox to help you find inspiration as you plan your next class. Sign up here.

Get excited! 😉 Tax Day is Monday, April 15 in the U.S.

That means some of us will be getting a refund (read: a little extra cash in our pocket) and others will have to pay any remaining taxes they owe.

Without getting political, I used this as an opportunity to create a lighthearted routine about what I might do with a few extra dollars to my name.

We’ll also be doing a distance test throughout the class, which is super fun. If you’ve never done something like this, I highly encourage you to give it a try.

• P.S. Celebrate National Pet Day—or the three other animal-themed holidays this week—with this fun animal themed indoor cycling routine.

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (50-minute Routine)

Before the series, we start with a distance test. In two minutes, see how far you can go. Keep track of that distance number. You’ll want to compare it to upcoming work. Work as hard as you can here, likely very hard intensity.

Then, we do the following series—three times through.

• Song 1: Distance test. The goal varies by song.
  • First series: try to reach that same distance in the same amount of time (2 minutes).
  • Second series: Go half the distance in half the time (1 minute).
  • Third series: Go twice the distance in twice the time (4 minutes).
  • Note: these are all very challenging, but they get harder and harder with each series. Holding the same effort and intensity for twice the amount of time?! Freakin’ difficult!!
• Song 2: Sit for 30 / Stand for 30. Find a moderate intensity and go in and out of the saddle every 30 seconds.
• Song 3: Chorus surge – resistance. Find a moderate intensity, riding to the pace of the music. At the chorus, keep the pace and increase resistance to find an almost hard intensity.
• Song 4: Chorus surge – RPM. Find 75-85 RPM at a moderate intensity. At the chorus, increase your pace +10 RPM to find a hard intensity.

The Tax Day Indoor Cycling Workout Routine and Playlist

Series Song / Workout	Song
Warm up	“Broke,” Teddy Swims, Thomas Rhett
Distance Test – Baseline	“Material Girl,” Madonna
Song 1: Distance Test – 2 minutes	“Got Money,” Lil Wayne, T-Pain
Song 2: Sit / Stand	“Just Got Paid,” *NSYNC
Song 3: Chorus Surge – Resistance	“Money Honey,” Lady Gaga
Song 4: Chorus Surge – RPM	“Vacation,” Thomas Rhett
Song 1: Distance Test – 1 minute	“American Idiot,” Green Day
Song 2: Sit / Stand	“Flowers,” Miley Cyrus
Song 3: Chorus Surge – Resistance	“Money (That’s What I Want),” Barrett Strong
Song 4: Chorus Surge – RPM	“Kids in America,” Kim Wilde
Song 1: Distance Test – 4 minutes	“Ain’t Going Down (Til The Sun Comes Up),” Tonight I’m Garth Brooks
Song 2: Sit / Stand	“Take The Money and Run,” Steve Miller Band
Song 3: Chorus Surge – Resistance	“Can’t Buy Me Love,” The Beatles
Song 4: Chorus Surge – RPM	“R.O.C.K. In The U.S.A.,” John Mellencamp
Cool Down	“Buy U a Drank (Shawty Snappin’),” T-Pain, Yung Joc

Want to hear the songs? I’ve added all these songs to my Spotify playlist here.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.